Upper Body - Primary

Intense Duration 45 minutes

Target Areas: Arms, Chest

Equipment: Resistance Bands, Dumbbells, Bench

Exercises

Set 1: 3 rounds

Resistance: Heavy
❤️ Vigorous (Zone 3)

Chest Press - Mid

12 reps

Transition

20 seconds

Weights: Heavy

Bicep Curls

12 reps

Rest

20 seconds

Set 2: 1 round

Transition

1 minute

Set 3: 3 rounds

Resistance: Heavy
❤️ Vigorous (Zone 3)

Chest Crossover/Flye - Lower

12 reps

Transition

20 seconds

Weights: Heavy

Incline Dumbbell Bench Press

15 reps

Rest

20 seconds

Set 4: 1 round

Transition

1 minute

Set 5: 3 rounds

Resistance: Heavy
❤️ Vigorous (Zone 3)

Overhead Triceps Extension

12 reps

Transition

20 seconds

Weights: Heavy

Hammer Curls

12 reps

Rest

20 seconds

Set 6: 1 round

Transition

1 minute

Set 7: 3 rounds

Resistance: Heavy
❤️ Vigorous (Zone 3)

12 reps

5 seconds

20 reps

5 seconds

Set 8: 1 round

Transition

1 minute

Set 9: 3 rounds

Resistance: Heavy
❤️ Vigorous (Zone 3)

Low Squat Row

12 reps

Rest

20 seconds

Weights: Moderate

Dumbbell Lateral Shoulder Raises

12 reps

Rest

5 seconds

Set 10: 1 round

Transition

1 minute

Set 11: 3 rounds

High Wood Chop - Left

12 reps

Rest

5 seconds

High Wood Chop - Right

12 reps

Rest

5 seconds

Set 12: 3 rounds

Low Wood Chop - Left

12 reps

Rest

5 seconds

Low Wood Chop - Right

12 reps

Rest

5 seconds

Related Workouts

Finish Line - Uprighter (Back, Core Plus Balance Set)

36 mins 15 secs, Intense

The Man (First Trial)

1 hr 6 mins 25 secs, Intense

Upper Body Strength Session | Arms, Back & Cardio Blast!

46 mins 25 secs, Moderate

30 min NO REPEATS FULL BODY WORKOUT | Dumbbell Sculpt | Warm Up and Cool Down Included

35 mins 6 secs, Moderate

Awaken The Athlete (The Child)

1 hr 27 mins 21 secs, Intense

Full Body Balance and Burnout Challenge Workout!

43 mins 43 secs, Intense

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Glute Band Burnout: 40 Minutes to Build Your Glutes!

42 mins 42 secs, Moderate

Delts, Chest, Triceps, Biceps & Abs

43 mins 6 secs, Moderate

Back & Lower Body Strength

42 mins 15 secs, Moderate

Day 2: Upper Body Strength + Mobility

24 mins 24 secs, Moderate

BEAST MODE Butt and Thighs Workout!

42 mins 27 secs, Moderate

Matinale abdos

42 mins 37 secs, Beginner

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.